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Friday, 6 April 2018

Italian Baked Cod Fillets

This is such a simple style recipe for cod fillets baked with tomatoes and Italian herbs. Although the original recipe uses dried herbs, which for many of us are kitchen cupboards must haves, if you have them on hand, you can substitute fresh herbs, garlic and onions for the dried versions in this recipe.

Serves Four
7g carbs per serving
cooking spray
14 1/2 oz. canned Italian style stewed tomatoes
1/4 tsp onion flakes
1/2 tsp powdered garlic
1/4 tsp dried basil
1/2 tsp dried parsley
1/4 tsp ground oregano
1 tbsp. grated Parmesan cheese
1 lb fresh cod fillets

1. Preheat oven to 375°F.  190°C.  Gas Mark 5.
2. Coat baking dish with cooking spray.
3. Drain liquid from tomatoes. Reserve 4 tablespoons of tomato liquid.
4. In small bowl, mix tomatoes and reserved liquid, onion flakes, garlic, basil, parsley, oregano, and cheese.
5. Transfer to baking dish. Arrange fillets on top of tomato mixture. Spoon 1 tablespoon of tomatoes on top of each fillet.
6. Bake uncovered, 20-25 minutes, until cooked (internal temperature reaches 145°F.) 
From an original recipe here 

Parmesan Cheese ..."Originates from the Parma region of Italy, this is one of the world’s most popular cheeses, stamped with the official Parmigiano Reggiano mark as a guarantee of origin. Fragrant and tangy, it has a hard, grainy texture and a buttery yellow colour. Once tasted, it's hard to resist the delicious piquant taste and crumbly texture of parmesan. There are countless ways to savour the flavour.

Parmesan, or Parmigiano-Reggiano to give it its proper name, is one of those magical flavour-enhancing ingredients. A few curls of finely shaved parmesan, for example, make a pear and fennel salad taste irresistible, just as a chunk of parmesan rind transforms a slow-simmered minestrone into a gorgeous savoury meal.

The secret of parmesan's intense flavour lies in the fact that it's made with fragrant unpasteurised milk and that the cheese is carefully matured over a long period. The cheeses are matured for between 18 and 48 months, depending on the kind of cheese and the producer. The result is a hard, honey-coloured cheese with a crumbly, almost crystalline texture."
More about Parmesan here

We bring a variety of articles, studies etc. plus recent news/views and recipe ideas to this blog, we hope something for everyone to read and enjoy. Please note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan


Tom said...

...beautifully plated.

Valerie-Jael said...

Yummy, my mouth is watering! Hugs, Valerie

Cheryl said...

I never know what to do with cod. I will omit the dairy and try this with the grandchildren. It is so simple I think they will love it.

Out on the prairie said...

Yum, sounds wonderful. I fixed some trout I caught last night , but may give this a try today if I get more.

Elephant's Child said...

Simple is often the best. Particularly in food.

William Kendall said...

I'm not one for seafood, but I can see the appeal of that to those who are.

Lee said...

A very tasty, light lunch coming up! :)

Christine said...

Looks delicious, I should do that soon.

Martha said...

My kind of meal! I'll have to make this. I haven't had fish for a very long time.

Mylittlepieceofengland said...

Looks very appetising xx

Jo said...

That looks good. There's so many ways to enjoy fish yet it's something I rarely cook.

eileeninmd said...

Hello, I would like to try this recipe. I just need to find the cod at the store.

Enjoy your weekend!

Anonymous said...

Looks so delicious!

Carol Blackburn said...

Yes, it looks yummy......have a great weekend!

carol l mckenna said...

Looks delish!

A ShutterBug Explores,
aka (A Creative Harbor)

Linda P said...

Thank you for this recipe idea. I've bought some frozen cod pieces instead of ones coated in breadcrumbs. I shall use fresh herbs and tomatoes and the addition of grated Parmesan cheese will be appreciated by my husband! All the best, Linda P.

Bob Bushell said...

Not bad, I kind of like cod.

Crafty Green Poet said...

fish and tomatoes - always a tasty combination

Magic Love Crow said...

Looks so good! Thanks Jan!